Back to This Moment

Description

Understanding Mindfulness and Learning to Be Present in Everyday Life

Many of us spend a large part of our lives somewhere other than where we are. Our bodies are here, but our minds are replaying the past or rehearsing the future. This gentle, self-guided program offers simple ways to come back to the present, a little more often, with curiosity and kindness.

Does this sound familiar?

• You arrive somewhere with almost no memory of the journey.
• You eat while reading messages and later cannot remember what the food tasted like.
• You sit with someone you love, but your mind is on tomorrow's to-do list.

This is not a failing. It is simply how the human mind tends to work.

What this course is about

Mindfulness means paying attention to what is happening right now, in your body, your mind and the world around you, without harsh judgment. It is not about emptying the mind, controlling every thought or feeling calm all the time. This program explains mindfulness in plain language, offers a short daily practice, and shows how to bring presence into thoughts, stress, difficult feelings and ordinary moments. It is not a cure and does not replace medical or psychological care.

The central question

"What is here, right now?"

What is included

• The book: eight short, clear chapters, each ending with reflection questions.
• The workbook: questions and small exercises for every chapter, with space to write.
• The 30-Day Challenge: one small practice a day, most under ten minutes.
• The Quick-Start Guide: a simple plan for how to use everything.
• The Mind Map: a one-page picture of the main ideas.

What you receive

A download link for all the PDF files and the mind map, available right after purchase.

Chapter overview

1. What Mindfulness Really Is. Paying attention on purpose, with openness and curiosity.

2. Why the Mind Wanders. Autopilot, past and future, and why wandering is normal.

3. A Simple Way to Begin. A short, gentle practice with the breath, senses and body.

4. Mindfulness in Everyday Moments. Eating, walking, listening and daily tasks.

5. Stepping Back From Thoughts. Noticing thoughts as thoughts, and gently checking them.

6. Stress and the Body. Understanding the stress response and noticing it early.

7. Meeting Difficult Feelings. Turning toward feelings gently, at your own pace.

8. Living More Presently. Small, regular practice and realistic expectations.

How to use it

Everything comes as PDF files you can download right after purchase. Read on any device, or print the workbook and challenge to write in by hand. It is fully self-paced. Read about one chapter a week, do the matching workbook section, and follow one challenge task a day. Two to five minutes of practice a day is a good beginning.

About Atul K. Mehra

Atul K. Mehra is a Registered Psychotherapist, author and international speaker with more than 27,000 hours of client sessions. His work focuses on helping people understand the patterns beneath anxiety, emotions, relationships and behaviour, rather than simply fighting the symptoms.

Questions

Is this therapy?
No. This is a self-guided program for education and self-reflection. It is not psychotherapy and does not replace personal care from a qualified professional.

What if mindfulness brings up difficult feelings?
For some people, especially those who have experienced trauma or live with significant anxiety or depression, turning attention inward can bring up strong feelings. It is fine to stop, open your eyes and ground yourself in the room. Please consider exploring mindfulness with the support of a qualified therapist.

Does this replace my doctor or medication?
No. Please do not stop or change any prescribed medication or treatment because of this program. Speak with the professional responsible for your care first.

Who is this not for?
If you are in crisis or thinking about harming yourself, please reach out for direct support rather than a self-guided program. In Canada you can call or text 9-8-8 at any time. If you are in immediate danger, call 911.

How will I receive it?
Right after purchase you will receive a download link for all the files.

What is the refund policy?
Because these courses contain downloadable materials, we generally do not offer refunds for a change of mind once the files have been downloaded. If you have a problem or would like us to consider an exception, email contact@atulmehra.com with your order number and a brief explanation. We review requests individually and may offer a refund depending on the circumstances. Please contact us about duplicate charges, missing files or download difficulties so we can help resolve the issue. This policy does not limit any rights available under applicable consumer protection law.

Interested in more than one course? Contact me and I’ll be happy to help you choose the right combination, including questions about a multi-course discount.

The present moment is here whenever you are ready to return. You can come back to it, one breath at a time. If you are ready, this program offers a gentle place to begin.